Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw 170815

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.388	G			1080
14:1	0.073	G			308
16:0	2.965	G			1398
16:1	0.405	G			1051
16:1 c	0.405	G			208
17:0	0.163	G			248
17:1	0.11	G			151
18:0	1.943	G			1025
18:1	5.621	G			1426
18:1 c	4.814	G			466
18:1 t	0.807	G			193
18:1-11 t (18:1t n-7)	0.275	G			78
18:2	0.493	G			3198
18:2 CLAs	0.06	G			235
18:2 n-6 c,c	0.433	G			1015
18:3	0.016	G			4875
18:3 n-3 c,c,c (ALA)	0.016	G			1468
18:4	0	G
20:0	0.006	G			1594
20:1	0.021	G			2048
20:2 n-6 c,c	0.003	G			1050
20:4	0.042	G			1703
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0.003	G			1516
22:6 n-3 (DHA)	0	G
24:0	0.008	G			589
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.095	G			2010
Alcohol, ethyl	0	G
Arginine	1.264	G			1985
Ash	0.98	G			4881
Aspartic acid	1.722	G			1996
Betaine	15	MG			349
Caffeine	0	MG
Calcium, Ca	12	MG	1300	0.9%	4954
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	67	MG			1976
Choline, total	63.2	MG	550	11.5%	1389
Copper, Cu	0.067	MG	0.9	7.4%	4687
Cryptoxanthin, beta	0	UG
Cystine	0.202	G			2347
Energy	187	KCAL			3716
Energy	783	kJ			3721
Fatty acids, total monounsaturated	6.229	G			1428
Fatty acids, total polyunsaturated	0.557	G			3721
Fatty acids, total saturated	5.473	G			1432
Fatty acids, total trans	0.807	G			269
Fatty acids, total trans-monoenoic	0.807	G			198
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.036	G			2075
Glycine	0.876	G			2319
Histidine	0.622	G			1861
Hydroxyproline	0.131	G			727
Iron, Fe	2.27	MG	18	12.6%	2137
Isoleucine	0.816	G			2170
Leucine	1.544	G			1981
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.679	G			1895
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.011	MG	2.3	0.5%	5213
Methionine	0.545	G			1778
Niacin	4.106	MG	16	25.7%	2583
Pantothenic acid	0.728	MG	5	14.6%	1614
Phenylalanine	0.731	G			2230
Phosphorus, P	188	MG	1250	15%	2800
Potassium, K	347	MG	3400	10.2%	1720
Proline	0.789	G			2501
Protein	19.2	G			2246
Retinol	4	UG			2113
Riboflavin	0.167	MG	1.3	12.8%	3475
Selenium, Se	24.6	UG	55	44.7%	1666
Serine	0.737	G			2197
Sodium, Na	77	MG	1500	5.1%	3584
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	0.845	G			1876
Total lipid (fat)	12.27	G			2112
Tryptophan	0.216	G			1742
Tyrosine	0.662	G			1952
Valine	0.868	G			2263
Vitamin A, IU	14	IU			3958
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	2.63	UG	2.4	109.6%	919
Vitamin B-12, added	0	UG
Vitamin B-6	0.421	MG	1.7	24.8%	1447
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.17	MG			3676
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	67.76	G			3274
Zinc, Zn	6.98	MG	11	63.5%	370

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.